Week 22 was the 2nd of two solid build weeks. At least it was supposed to be. The middle of the week a good blend of two-a-days mixing up some interval/tempo work with some easier Z2 workouts. I was feeling a little fatigued, but not too bad. Good enough to have some decent workouts with intensity.
A Team of horses at an Amish Farm on one of my weeknight rides. Thought it was a cool scene and worthy of a stop. Shot with a GoPro Hero 5 in HDR mode. Not too bad.
Topton, PA. Train restoration. GoPro Hero 5
We were heading down to Cape May, NJ for the weekend, so I was looking forward to some different scenery for a 4+ hour bike ride. When we arrived on Friday it was quite windy out. I did a easy hour run up and down the streets of Villas, NJ. It is really flat, but the wind provided a little challenge in lieu of the hills.
On Saturday I headed up to the Pine Barrens around Belleplain State Park for my long ride of the week. The roads in this area are either really nice or really bad. The size of the shoulders on the roads make for awesome riding. Some of the roads though are bit in need of repair. The wind showed up again to provide some decent resistance. I stil think that flat courses are not as easy as people think. There is no resting or coasting here. You are just hammering the pedals for 4.5 hours straight! Anyway it was a nice ride.
Bayside – Villas, NJ
Sunday did not start off too well. We decided to skip going out for breakfast and I headed to the local Wawa to grab something. I made the mistake of getting this big-ass glazed coffee ring. This really put me down for the count. I decided to delay my long run until we got home since it was still really windy and I was kind of board with all the flat roads.
Congress Hall – Cape May, NJ
Unfortunately, I was still feeling crappy when I got home. I pushed myself out the door for my run, but I was struggling to hit 3 miles. I packed it in and decided give it another shot tomorrow. My legs were sore(yes from a flat 85 mile ride!) and my stomach was feeling really nauseated.
So my week ended up being only 12 hours instead of 16. Next week was supposed to be an easier week, so hopefully things will be turning around soon. I am starting wane in motivation here.
I have just returned from another fabulous Winter weekend in the Adirondacks to celebrate the New Year. While I was there I had gotten in some ample cross-training time skate-skiing, hiking and some photography. This outdoor time gave me a good amount of time to reflect upon the last year. I keep hearing others saying over-and-over how 2016 was such a horrible year, but for me, not so much.
Cascade Moutain – Lake Placid, Adirondacks, New York
You would think that as one gets closer to the big 5-0 that PR’s and things would become less frequent. But my 48th year was full of them. What is up with that? Perhaps the fact that I had well preserved myself well during my 20’s and 30’s may have something to do with that.
December(2015) was full of Winter cross-training in Banff National Park in Western Canada. They had gotten a good amount of early season snow there and Lake Placid had none. We hit the downhill slopes at Lake Louise and Sunshine Village, got some snowshoeing in on the Bow River and a ton of photographing the beautiful Winter scenery on the Icefields Parkway leading to Jasper.
First Light on the Icefields Parkway
In January, we had plans to spend a week in the warmth of Sedona, AZ but that was cut short due to a blizzard that delayed flights for several days. We still ended up with an amazing, activity packed long weekend there. We got out for some amazing hikes and photography some beautiful scenery. I replenished my vitamin D store with the clear skies and bright sunshine. It was a great reset before turning my attention back to the long Ironman training season that lies ahead.
Chillin’ on the Bell Rock Vortex
In February I started up my official Ironman training season with Todd Wiley. I had gotten to know Todd over the last year or so through some of his workshops and Lake Placid training camp and really like his personality. He was a prior pro triathlete and has had a lot of success with some pretty high-level athletes over the years, so I thought I would see what he could do with this old, average dude. My goals for the season was to increase my IM run performance while maintaining my bike and swim and finalizing that with a sub-12 hour Ironman.
In March, I had my first official race of the season, The St. Pat’s Allentown 5k. While it is only a 5k, this would be the first test of my fitness to see what I had accomplished during the last two months. I would also use this as my Lactate Threshold(LT) test for my training. It did not disappoint. I finished with a 1 sec PR of 22:45(chip time) over my prior PR from 2013. 3 years older and getting faster.
St. Pat’s West End 5k 2016
In April, I took things up a notch and competed in the local St. Luke’s Half Marathon which I hadn’t run in since 2013 when I ran with my wife. I was planning to run it in 2015, but got a stomach bug the morning of and had to bail. My current PR for this race, and half marathons in general, was from back in 2010 when I finished with a 1:46:41(chip time). I also had challenged my co-worker Steve, who is what I would consider more of a “runner”, to a duel for this race. It was a bit of a stretch, but I thought the extra competition would bring out a little extra in motivation for me. Although I didn’t come close to beating him, I did manage to eke out another PR for myself finishing in 1:45:10 after 6 years. 2 races and two PRs…not too shabby a start to 2016.
Next up was my first triathlon of the season, the French Creek Olympic Triathlon. I had never done this race before, so I didn’t have anything to compare it to. I knew it was a pretty brutal race with a very hilly bike and run, so you could not even compare it to any other Olympic Distance race. I obviously did not PR this race, but I did end up on the podium by taking 3rd in my age group. This was the first podium since my very first multisport race, the Belleplain Duathlon, back in 2008 where I finished 1st in my age group. So now 3 races and 3 top outcomes.
French Creek Tri Podium
In June I traveled up to Syracuse, NY for the Ironman 70.3 Syracuse triathlon. Another race I had never done before, but was hoping for a good finish here given the prior results so far this season. The race started off well with one of my best half-iron swims and a decent bike leg where I felt I hadn’t “burned too many matches.” The run leg was a different story. The sun came out and the heat turned up towards the end of the bike and my body turned to mush. Reminiscent of the Ironman Couer d’Alene run I fell into a walk-run for the very hilly run course. Ok, you can’t have them all! So with no PR to be had this time, I took my setbacks here and turned it into motivation for the true goal “A” race of the season at Ironman Mont-Tremblant.
Hurtin’ for Certain – Ironman 70.3 Syracuse 2016 – High Temps on the run left a little to be desired for this race.
July turned out to be a pretty hot month, so I gained some pretty good acclimatization to the heat while training. If Ironman Mont-Tremblant (IMMT) was going to cook me like Syracuse, I was now prepared. Well, as much as someone who does not like the heat can be.
August came around quickly and tapering was in full swing as we made our way up to Mont-Tremblant for the peak race of my year. When race day came I could not have asked for better weather conditions. It was very cloudy in the morning as I prepared to hit the water. A fighter jet buzzed us so close it brought tears to my eyes. Then the cannon blasted and we were off. The rain started during the swim and poured down all day! For me, that was perfect conditions. I was like a pig in the slop.
Terrential Downpours on the bike leg of Ironman Mont-Tremblant 2016
Due to some choppy lake conditions, my swim was not as fast as I thought it would be, but still one of my faster IM swims. My bike was one of my fastest so far but yet I still held back as I planned to save something for the run. The run was my best ever Ironman run. The rain came down and kept me cool while cranking out some 8:30-9:00 pace miles. I felt amazing the whole time. I blew away my sub-12 hour goal by about 14 minutes and coming away with an Ironman PR of around 50 minutes! I chopped off almost 30 minutes on my IM run time alone. Mission accomplished!
Ironman Mont-Tremblant 2016 – Finish
So now 5 races completed for this year and 3 of them were PR’s and 1 podium. What more could I ask for? A fabulous end to an epic season for sure. Proof that aging does not mean you get slower. At least not yet. Maybe by the time I am 50 I can qualify for Kona? 🙂
Usually with the last race of the season comes a little depression that it is all over for another year. I like to schedule something big for after my last race that keeps me on the up-and-up. Just when you think things can’t get any better we headed to Iceland for a two-week journey around the island in a camper.
Kirkjufellfoss – Iceland 2016
I let my body recuperate a bit and broke out my camera for an incredible trip. It was the perfect diversion for someone who has only thought about training for the last year. The scenery was out-of-this-world and it was a great end to all the hard work that was put in over the last 8 months. I have been working on a full report blog post on this trip which I hope to be published very soon. Stay tuned for that.
While you would think that was all for this year, I had to do one more race. I signed up for the local South Mountain 10-miler run which was kind of a birthday run for me. I had never done this race before, but it looked to be quite challenging. It starts not too far from the Lehigh Univesity’s Goodwin Campus fields and a makes it was up to the very top of South Mountain, turns around and heads back down again. It is very steep and a big slog. I ended up 40th overall and 6th in my age group. Not a great result really, but I maintained a 8:12 pace which is just a bit off my half marathon pace. It was more for fun so I am not too worried about that.
I concentrated on my photography a bit for the remainder of the year, which tends to play 2nd fiddle to my training. I made a couple trips to Lake Placid and a short trip to Salt Springs State Park(PA) for some photography sessions. I came away with some keepers and also started getting more active with my Instagram feed. I dug back into my photo archives and found some great pictures I had taken in the past that never made it off my laptop.
So now as we head off into 2017 and I set my sights on Ironman Boulder and the inaugural Ironman 70.3 Lake Placid this year, I have great memories looking back on the amazing year that was 2016. Despite what many others have felt. I have so much to be thankful for. I can only hope that 2017 is even half as good as last year.
I can only hope that 2017 is even half as good as last year. Although, it is already shaping up to be a pretty full one. I have several races on the docket and plans are already being hashed out for an amazing trip to Croatia and Slovenia during post-race season. As for goals, Ironman Boulder should be a challenge in itself given the altitude so I am not putting any time goals on myself for that. Perhaps working on pacing myself would be enough. I think Ironman 70.3 Lake Placid may be my A race for the year and I would like to shoot for a half-iron distance PR there.
My other goal for 2017 is to get back to regular blogging here. I have fell off the wagon a bit over the past year so I hope to pick that up again. I have just “cut the cord” and cancelled my cable TV subscription, so besides saving money I plan on spending a little less time in front of the tube.
If you are reading this, I hope you had a great 2016 and a even better 2017 as well. Thanks for reading!
Ironman Mont-Tremblant 2016 – Feeling pretty relaxed after finishing and just coming back from my post-race massage.
It is hard to believe we actually had two vacations in two consecutive months, but here we are heading off to Sedona, Arizona for a week at the end of January. This trip was actually supposed to happen last February, but we found out our dog Yuki had lymphoma two days before we were supposed to leave so we ended up having to cancel at the last minute. Fortunately, our AirBnB host EllenE, was gracious enough allow us to reschedule our accommodation for this year despite our last minute change. Every host we have met on AirBnB so far has been so great and Ellen exceeded that with her hospitality.
Get Me Outta Here
As we came down to departure date on Friday, January 22nd, a big “Noreaster” snowstorm, named Jonas, was bearing down on the East Coast. It wasn’t predicted to hit until early Saturday after we left, so we figured we were in the clear. We left home around Noon on Friday and stopped in Easton for some lunch before going to the airport. As we were being seated my phone beeped and I recieved notification that our flight was CANCELLED???!! What??!! It was another 12 hours before any snow was supposed to fall and the paranoid United Airlines were already cancelling flights? We sat through lunch speechless and in shock. Something or someone does not want us to go to Sedona.
We got home and started cancelling rooms, airport parking and rental cars, then trying to reschedule flights for after the storm on Sunday. The storm came and unleashed 3 feet of snow on the area. We ended up being glad that we were home and could shovel out of it. It would suck to come home and not be able to get in the driveway. Our roof was loaded up so I had clear some of that off as well.
The airlines would continue to cancel our flights 3 more times until I finally realized it was more of a Newark Airport issue than an airlines issue. I ended up getting flights in and out of Philly leaving on Tuesday afternoon and returning on Sunday. Our 7 day trip was now only 4 days. The weekend was a roller coaster of anticipation as we kept rescheduling and they kept cancelling. I was starting to wonder if this trip was going to happen at all.
Finally, we got to a very mysteriously empty Philadelphia Airport and our flight went off without a hitch. Actually, all our flights from there on out were effortless. We have been pretty lucky with our air travel over the years, so we were due for a bit discourse. If it had to happen this was probably a good one for it to happen. We also ended up pairing our down our baggage to all carry-on suitcase and a backpack so we didn’t have to deal with any checked luggage. This definitely made things easier, but I had to ditch some of my biking gear(bike shoes, pedals, etc) in the process.
We arrived in Phoenix around 10:30-11PM, picked up our Prius rental car and made our roughly two-hour drive to the Village of Oak Creek(VOC) in Sedona by 1AM on Wednesday. We found our cozy little apartment, unloaded our unchecked It is always interesting arriving somewhere new at night, cause it is like big surprise the next morning when you can actually see things.
Despite our late arrival, we were up before Sunrise on Wednesday. Well, my wife was and then she woke me up by pulling the shutters totally open on the window on my side of the bed. I was immediately presented with the “Magnificent Red Rock Views” that the condo is named for on AirBnB. This got me quickly out of Bed.
We walked a couple blocks away to the Red Rock Cafe for breakfast. Breakfast was really good and they were very accommodating. Denise likes to have veggies with eggs in the morning and most places back home look at her cross-eyed when she asks for that. I had French Toast which was very good too. Another older couple near us ordered the Cinnamon Roll which is a claim-to-fame dish there. We found out why when it came. It was the size of a cake! It smelled really good.
We decided to take a walk/hike up to Bell Rock/Cathedral Rock which was only a mile or so away. We walked from our place which added a couple extra miles. Denise was looking forward to feeling the “vortex” energy there but she wasn’t sure if she felt it or not. What I did feel was the warm sun on me which felt pretty good after shoveling snow the past few days. It was a beautiful warm, blue-sky day. Not the greatest for photography, but I didn’t really care.
We stopped at little place called “Taste of Marrakech” on the walk back to the condo. They had some really good hummus and other Middle-Eastern type dishes. I had a Falafel Gyro which was quite tasty and not dried out like some falafel tends to be. It can be like eating sawdust.
For dinner, we went to the famous Elote Cafe. Usually people line up there at 5-5:30PM to eat since it is a first-come, first serve place. We ended up getting there a little later and were able to walk right in and be served. Dinner was very unique and had a lot of corn-related, Mexican-style dishes. I also tried a special House Margherita which was very different from the typical drink and made with their own house-made Tequila. Our waiter was also quite an interesting character as well.
Day 2-Sunrise and Smoothies
So I have been on this habit of waking up earlier in the morning. Well, I kept this going during our vacation which I thought would benefit my photography. My wife is always saying “you can never be a professional photographer since you can’t get up early.” So I decided to prove her wrong. Never tell me I can’t do something. Anyway, I was up early to try to catch a sunrise photo shoot over near Red Rock State Park which is supposed to have good views of Cathedral Rock. Well, it does but unfortunately, a clear sky doesn’t really provide a great photo in the early morning. Shut out!
After my disappointing early photo shoot, we stopped at Berry Devine for a smoothie breakfast. We got some great smoothies and some entertainment to boot. The fellow working there, Dave, was quite an interesting guy and he kept us entertained for our breakfast. They even had an “Iron Man” smoothie which was my favorite. Coffee there was less than exciting, so we stopped at the Java Love Cafe after for some locally roasted beans. Dave also gave us some tips on some local hikes that would get us away from the tourist crowd.
We headed up to Chimney Rock after breakfast and hiked around it and then on to Andante Trail. It was definitely sparse with hikers. The hike Chimney rock was half decent, but the Andante part was less than exciting. It would have probably been better for mountain biking.
For lunch, we stopped at the Mariposa Grill which is perched on a ledge along the highway with amazing views of the surrounding mountains. The place is amazing too. They have a large deck to take in the view which no one was sitting at. We asked to sit outside and they thought we were a little crazy. It was in the mid-60’s and I thought it was quite comfortable. They even turned on the overhead heaters for us. It ended being really nice private dining. The place is fairly upscale so we resorted to just lunches there which were the price of our typical dinner. Food was amazing and the Yuca Fries were out of the World!
Next, we headed into town for some window shopping. One of the annoying things in Sedona is all the outdoor adventure places are fronts for selling timeshares. So when walking by stores you get the line “are you staying in town for the night?” I quickly learned to say no and move on. We then headed up to Fay Canyon for a late afternoon hike. It is a quick hike but we ended up getting up into the canyon when it was dark and we had to partially bushwhack our way off of a ledge. I had my headlamp, but the batteries died quickly. Fortunately, I remembered that I had my trusty iPhone and used the flashlight to light up the trail. It worked great too.
Fay Canyon-Sedona, AZ 2016
We stopped at the Choclatree Organic Eatery in town for a vegan dinner. It was really good food and their deserts are quite amazing. My only wish was that the portions were a little bigger. If you are looking for some healthy, it is a worth a stop.
Day 3 – Chuckwagon
We were up bright-and-early again and headed to the Airport Mesa Vortex to catch a few sunrise photos. We made a quick stop at Oak Creek Roasters coffee shop to get a little caffeine coursing there my veins. We arrived at the Airport Mesa parking lot while it was still dark out. There were only a couple cars in the small parking lot, so there was no problem finding a spot. While I got my photography gear together, Denise checked out the information sign. I saw there was another girl with asking her a lot of questions. We then high-tailed it up the steep and rocky path to the top of the vortex. The girl and her boyfriend/husband were struggling to stay with us and I could hear them sucking air as I flying up the path. Apparently they are not planning on doing any Ironmans this year. 🙂
We got up to the top of the rock and Immediately claimed a nice little platform and setup my tripod. There were a bunch of younger Asian kids up there in shorts and lighter clothing. It was pretty cool up there and the wind picked up as the morning continued making it even worse.
I ended up kicking over my entire coffee on the ground, which did not make me very happy. The sun eventually worked its way up, but there were no good cloud formations to really gather the color and provide some drama. Regardless I did get a couple ok shots of the valley and rock formations across it. Looking behind us after the sun came up were a couple hot air balloons that I thought might make some good images, but they were a bit too far away.
After the morning photo shoot, we headed back to Berry Devine again for another round of breakfast smoothies. Our buddy Dave was kind of busy this time and didn’t have much time to chat and entertain us. We also headed back to the Java Love Cafe for our morning coffee and latte. Funny how it was the same bunch of people that were in there the previous day too. Definitely a hit with the locals.
Today we had planned to do some mountain biking. My friend Greg had ridden the Chuckwagon trail there in the past and recommended it, so we thought we would give it a whirl. We headed over to Over-The-Edge Bike(OTE) off of Route 89a to pickup some rentals. We had rented bikes from these guys in Fruita, CO a bunch of years ago, so we figured they would be good. And they were. We got a couple nice Trek full-suspension bikes and a rack for the car and we were off to the Chuckwagon trail.
The Chuckwagon trail was pretty awesome. It was fast-and-fun singletrack with some nice views. It was challenging enough, but not too crazy so that Denise was able to enjoy it as well. She wasn’t in super great shape and hasn’t mountain biked in quite some time. It ended up being about 10 miles in one loop. This got us back to the parking lot just in time for some lunch.
We headed to Picazzos for some lunch. Picazzos is a healthier, gluten-free pizza shop and it was fairly busy for a weekday lunch. Denise was excited to be able to have pizza since it was gluten-free. I was psyched because they had Beyond Meat Chicken as a topping option, so I was able to have the Thai Chicken pizza and not have to strip off the animal flesh. Beyond Chicken has a very close texture to real chicken meat, has a better nutritional profile, and is made using pea protein. A great option for those bridging the gap to a plant-based diet. I use it at sometimes when meat is kind of a key element of a dish. Lunch was freaking awesome and we gobbled down pretty much everything. All the calories we burned on the trail were instantly replenished. Better get back out there again.
I had left the mountain bikes on the car rack while we ate lunch, so I was relieved to get done eating. I kept running out to check on the bikes. We then drove back towards Oak Creek for the afternoon and rode up the connector trail around Bell Rock and then eventually to the Llama Trail. The connector trail was a tad bit technical and it was also uphill. There was a lot of on-and-off the bike and Denise was started to get a bit tired…and grumpy. We eventually hit the Llama Trail and that was also a bit challenging. I saw Denise was walking the bike a lot and she was not a happy camper. We eventually hit a shortcut route out and headed back. We took the easy paths and it was mostly downhill to the parking lot after Bell Rock.
We were pretty tired after about 16 miles of mountain biking. We dropped off the bikes and headed back to Picazzos for some dinner. Another good feed fest! After dinner we stopped at the Oak Creek Brewpub and I sampled a couple of their Pales Ales. Denise was having trouble keeping her eyes open so we then headed back to the condo for some sleep.
Day 4 – Road Trip to Jerome
We were up again at 5am on Saturday and made a b-line for Red Rock State Park to hopefully get some good sunrise pictures of Cathedral Rock. Denise dropped me off at the park gate entrance which was closed and it didn’t open until around 9AM. I blindly made way through the park following the river. I searched for a good spot to shoot some pictures of Cathedral Rock with the river in the foreground. It was a bit difficult since I could barely see. I walked and walked some more until finally I found this huge opening where the river which would have been perfect. Apparently it was a bit too perfect. There was another photographer standing right in the middle of the area with one of those old, large format cameras with the black sheet that goes over your head.
I quietly made my way around her so not to startle her. Not sure if she ever heard me since her head was under the sheet. I tried to find a spot up river a bit, but it ended up being too close. I started making my way back again and was kind of throwing in the towel at this point. The lady photographer waved as I passed by her.
I was almost back to the front gate, where Denise dropped me off, when I found the killer spot. Argh!! Despite that the sky was pretty uninteresting anyway. Oh well, maybe next time?
After another breakfast at Berry Devine and some coffee at Java Love Cafe, we took a ride up to the town of Jerome. Jerome was an old Copper mining town that is situated high up on a ridge which overlooks the Verde Valley below. Kind of cool little town with some shops, bars, and restaurants. We cruised through but were really into stopping, so we headed back to Sedona.
We decided to do a short hike to see Snoopy Rock. The trail was called Marg’s Draw and it was pretty close to town. It was actually a pretty nice, easy hike. Perfect end for our trip.
We headed back to Phoenix after our hike and had a nice dinner at True Food Kitchen. We then checked into the Hilton Garden Inn for the night and then back to Philly the next morning.
Despite the rough start, it was a really great trip to Sedona. Our shortened length forced us to make the most of our time. We had some amazing food and adventures. The only thing we didn’t get much of was relaxation, but we really aren’t into that anyway.
Race Start Time(Age Group): 5:45 AM PDT (8:45 AM EDT)
MyAthleteLive Tracking Info
I decided to rent a GPS tracker from MyAthleteLive.com so Denise can more easily plan her day and also so any family & friends can track my progress throughout the day. You can view the live tracking info through the following ways…
An Ironman is such an unpredictable event. You never know what kind of things are going to come your way on race day. You try to mitigate as many possible issues as you can think of, but you can’t control everything. One thing you certainly cannot control is the weather.
Last year I competed in Ironman Lake Placid with the intention of going sub-12 and was faced with a brutal thunderstorm. The race officials eventually forced many people out of the water on their second loop of the swim and subsequently only counted half the swim and no T1 transition times. Since I felt I had lost some time on my first loop of the bike, I went a little too hard on the second loop of the bike to try to gain lost time and ended up hurting myself on the run. While officially my time was under 12 hours(11:52), I know that the real time was still a 12:40.
Heading into this 2015 season I signed up for Ironman Coeur d’Alene with the goal of a sub-12 time again. I have trained all season with this intention in mind too. I chose Coeur d’Alene because of its northern location and typically cooler climate which I prefer. Sometimes when you become so focused on a goal for so long, it becomes hard to give that up and change. Change is never easy.
Today we are faced with temperatures reaching solidly into the triple-digits in Coeur d’Alene, ID on race day. This is unheard of for this part of the country. But, just like when you have a tire go flat or losing your bottle of nutrition, you must adapt. Therefore, my sub-12 hour goal has now changed to more like a sub-17 hour goal, or just plain survival. We can whine and complain about it all we want, but I think a true “Ironman” accepts the challenge in front of him/her and figures out how best to deal with it. The obstacle in front of us has changed, we must figure out how to deal with it. Speed becomes a relative term at this point. It may end up being our most demanding event ever and the one we will never forget for sure.
CdA 10-day Weather Channel Forecast
Dealing with the Heat
Nothing like an post-race ice bath! Ahhh!
I am started thinking about some some tips and things to help deal with the heat, so here they are in no particular order…
Hydrate early & Often – start taking in electrolytes the day before the race as well as race morning. Severly limit or avoid alcohol too. 🙁 I will save that for after the race I guess.
No wetsuit if over 76.1 def F – Although it may be cooler in the morning, if the water temp is over 76.1 you risk dehydration earlier by wearing your wetsuit. Not to mention that you are inelidgable for any AG awards( I don’t really have to worry about this). This was a lesson I learned from my coach who wore his at LP a few years ago and was dehydrated when he got on the run. No sense starting out with a large hydration defic
Extra salt pills or Base Salt – I usually never do anything new on race day, but I just heard about Base Salt from Base Perfomance from zentri-598-christine-lynch-and-time-trial-tips.html” target=”_blank”>Christine Lynch when she was recently on the ZenTriathlon podcast. I did previously use salt caps, but this is absorded quicker through the mouth which I think is more effective. Jury is out on this one, so we’ll see how it works.
Cooling Sleeves – I recently picked up a free pair of cooling sleeves from the Todd Wiley Lake Placid Triathlon camp I attended last month. I didn’t realize how essential these might become to reflecting the sun off my arms and also provide some material to keep moisture close to the skin. I will pick up water at each aid station no matter what and pour it over them and the rest of me.
Nathan Handheld Bottle for Run –
Nathan Handheld water bottle
This is another ZenTriathlon tip(I am going to owe Brett some donations after this race). I will keep this bottle filled with ice water at each aid station and slowly drip it over me during the run. The coolness in my hand should also help keep my blood cooled too.
Jump in the Lake?! – The run course at IM CdA is on a path that follows the shoreline of the lake. Perhaps we will be able to just jump in the water every so often and cool off. Not sure if that would break any rules, but it might be an option.
Eat Amrita Bars! – Sorry I could not resist this one! But seriously though…it becomes very difficult to want to eat when it is really hot, but not doing so is a sure way to a serious bonk. Plus, Amrita Bars are even more yummy when they are soft and gouey!
Less than 5 weeks to go until Ironman Coeur d’Alene! Actually, if you are reading this post it is probably less than 3 weeks to go. With all the heavy training volume lately, I cannot find the time to get this post out and I didn’t want to just throw it out there. Anyway…I digress.
This was a bit of an odd week. I was ready for some recovery time after finishing up two solid build weeks, but with Todd Wiley’s Lake Placid Training Camp this weekend I could not afford an entire week of recovery. I did a light swim on Monday, took a total rest day on Tuesday, and then a easy run on Wednesday. It was a good amount of time to recover and be ready for a solid training block over the Memorial day weekend. My HRV Timeline chart below shows my recovery as well with a solid upswing into the mid-80’s by the middle of the week.
On Thursday morning I made the 6 hour drive up to Lake Placid for the start of Todd Wileys‘ Lake Placid Training Camp. Last year I had my own little solo camp, but riding alone up there leaves me a little uneasy. Especially when you get a couple flats and mechanical issues. When you are with a camp you have some extra support plus it is always fun meeting new people with similar interests. We were staying at the Olympic Training Center for the Todd Wiley camp which was really cool. This would be much more fun than staying in some hotel downtown by myself. I had driven past the OTC facility many times but never saw the facility from the inside, so now I could really check it out.
I arrived at the facility, checked in and unloaded my gear into the room. Eventually, my roomate Max came in and introduced himself. He was a really nice, mellow guy which I was very relieved about. It was kind of like the first day of college and meeting your dorm roomate. Everyone eventually met outside in the parking lot around 4PM for a group run after getting settled into their rooms. We then headed out for a nice 5-6 mile run into town, around Mirror Lake and then back again. I ended up running with Dr. named Howie most of the run. He was a super nice guy and quite a character too. The run went really fast since we were chatting the whole time.
The original shedule had a short 15 mile bike ride listed on the first day, but that got nixed since we got out later than planned. We then headed to the cafeteria at the Olympic Training Center(OTC) for some dinner. I was a bit apprehensive about eating in a cafeteria all weekend and whether they would have much for me to eat. I was pleasantly surprised. The OTC cafeteria food was awesome! They usually had several different options for each meal with at least a couple of them being veg-friendly. Another nice benefit of the cafeteria was that we didn’t have to deal with eating in town on a holiday weekend. This can be a bit of a challenge especially with a large group.
On Thursday night the group got together for some discussion with Todd about the plan for the weekend and some general training information. We also got a a bunch of swag including a t-shirt, a towel, and some sun/cooling sleeves. I was pretty psyched about the sun sleeves since I had wanted to try them but didn’t want to fork out the money for a pair. I also just happened to check the weather on my phone during our session and it was apparently snowing outside. That should make for an interesting ride tomorrow!
On Friday, we were up for breakfast by 7AM after a good nights sleep and out for group ride by 8:30am. It was a bit cool and very overcast as we waited to depart. It started raining as soon as we left the OTC making for a cold, damp start. We headed down Route 73 to River Rd and then down 86 to Wilimington and back again. The ride down to Wilmington is mostly downhill so I took it easy crusing the whole way. The skies eventually opened up and the sun came out. My plan was to give a hard push back up the notch to Lake Placid. It was a good hard ride, I turned around at Cobble Mountain right after the three bears climbs and then swung back down to River Rd. and then back to the OTC.
We then headed out for a half hour brick run immediately after we returned from our ride. I joined up briefly with Derek Fitzgerald, the only heart transplant and cancer survivor to complete an Ironman, and we ran across the street up Bear Cub Rd. past the entrance to Henry’s Woods. I went a little further up the road since I had never been up the before and was curious where it ended up. It was a gradual climb most of the way out.
Fernando demonstrating his core strength techniques
We had a afternoon session with Fernando Paredes from Fusion Fitness & Performance on his strength training principles after lunch. I had attended Fernando’s workshop back in January so this was more of a refresher for me. The session was mostly just a overview of his methods and we didn’t get into any actual strength training. Fernando did a couple demonstrations with some of the campers which were pretty amazing. The one guy had really tight hamstrings and Fernando was able to have him touch his toes after just rubbing his jaw on both sides. That was pretty wild.
On Friday night we had a classroom discussion on triathlon rules and safety with Ken Modica. Ken is a USAT official who officiates many of the races in my area. It was a good review of the rules and some of the changes that have been made. I kind of lost attention though after everyone started their “airing of grievances” and bringing up their individual occurences of being unjustly penalized for things. I would have liked to have seen a little more discussion on overall race strategy and nutrition in the camp, especially for the folks who are doing Ironman for the first time. Troy Jacobson did this in his camp, which I attended in 2012, and I found it really helpful. The coaches here were very accessible though and I know my roomate had sat down with Todd individually to discuss some of these topics.
Bike ready for long ride with Amrita Bars
Saturday was our long bike ride for the weekend, so I was off early for a good nights sleep Friday night. We topped off our tanks with a good breakfast and then we headed out for our long ride. Some of the campers were only doing one loop of the IMLP Course, and then the rest were doing two loops. Both groups were skipping out on the out-and-backs to Ausable Forks and Haselton Road. I was considering doing one or two of them just to tack on a few miles.
I started out with a group led by Nancy Smith, an elite age grouper and multiple Kona qualifier. Nancy has an unbelieveably smooth cadence which never seems to change despite the terrain. She also had a very similar pace to me so I always seemed to be following her. She did tend to drop me a little on climbs, but then I would catch up on the downhills. My extra weight comes in handy sometimes! Thanks gravity! Also in our pack was my roomate Max and Jeff. We would stop every once in a while and catch up a bit.
Max cruising through Jay on IMLP Bike Course
It was a pretty brisk morning on Saturday, but I dressed appropriately with jacket, leg warmers and full finger gloves and it wasn’t too bad. It had gotten a little warmer towards the end of the first loop, so I swung back to the OTC for quick wardrobe change. The first loop went well and I was still feeling pretty fresh. The wind had picked up a bit on the second loop but it was mostly a tailwind from Lake Placid all the way to Upper Jay. There never seems to be a tailwind from Upper Jay back to Lake Placid which is basically all uphill.
Old Barn between Upper Jay and Wilmington with Whiteface in the background
I started to feel it a little in my quads as I made my way up to Wilmingtion. I had heard someone yelling my name as I rolled into Wilmington and eventually saw Todd parked across the street and my roomate Max taking on some hydration. I swung across an refilled my bottles and food. It was good timing because I was out of hydration and starting to feel it. After sucking down a bottle of Skratch Labs and eating an Amrita Bar I was ready to tackle the climb back to Lake Placid. I even hit the little out-and-back on Haselton Road just to get a couple more miles in. I like this little stretch too since it is pretty mellow with minimal traffic. It is kind of a break in itself.
I made the push back up 86 to Lake Placid, this time being a little more challenging than the first loop. The stronger headwind made things just a little tougher too. There is a short but steep stretch around the gorge area where the road gets very narrow with no shoulder and a stone wall guarding you from a rocky cliff into the Ausable River. I got behind another cyclist who was going relatively slow, but I was not able to pass him do to the car traffic and lack of a shoulder. As we reached the top of the climb, but not quite passed the stone wall he decided to stop! WTF!! I yelled “NO! Keep going!” He obviously didn’t even realize I was behind him. He managed to gather some more strength and pedal up to the turnout a few feet away. I patted him on the back and laughed as I went by. He smiled but was too exhausted to say any words.
I finished up the ride back into town after completing the Three Bears climbs for the second time that day. My legs were pretty tired by the time I got back and I only had food on my mind at this point. Fortunately the OTC cafeteria is open all day long for snacks and things and I headed right there.
Fernando had a strength training session in the afternoon, but I could muster up the motivation to attend. I was ready to just chill a bit. The plan for the afternoon was to go into town for a short swim in Mirror Lake. I ended bagging the swim since it was still pretty cool air temperature and very windy. I knew the water was cool which I can deal with, but the thought of getting out of the water not being able to get warm changed my mind. I knew Sunday was supposed to be a warmer day, so I will save my swim for then.
I ended up going to Lake Placid Pub & Brewery to get some dinner and have a couple beers. I ended up meeting up with some tri-friends from home, John, Ashley and Johns’ daughter Laura at the Pub. They were staying with some other friends, Brian and Mandy, from back home who have a house in LP and invited me to come over for dinner. I felt a little funny going over to have dinner at someones house that I never met, but they said it was cool. Brian and Mandy were really nice people and so accomodating. They are both REALLY GOOD athletes and Brian was into photography too so there was no shortage of conversation. I had such a great time with all of them and we had a ton of laughs too. It was like I had known them forever. Oh also they had rice and beans with side of kale for dinner so it was the perfect meal for me. I did cheat a little and had a organic chicken sausage too. 🙂
Todd debriefing campers before our long run
Sunday all the LP campers met up after breakfast at the front gate to the OTC. Todd debriefed us on the plan for the run since some folks were running different distances than others. I was planning to get at least 18 miles in but was hoping for 20. I would assess it as I went depending on how I felt. We then got together for group photo before set off on our run.
2015 Todd Wilery LP Camp athlete photo OTC
I realized that I forgot to put sunscreen on as we started down the road, so I headed back to the dorms to put some on. The zipper in my running shorts got jammed and I could not get my ID card out. I could not get the zipper unjammed for the life of me and I didn’t want to break the it on my favorite running shorts. So I had to go without. Fortunately it was fairly cloudy as the day went on so not really an issue.
I fell pretty far behind everyone with the zipper drama, so I was basically on my own for most of the day. I did catch up to a few people in the camp and saw the rest coming back on River Road. Todd was waiting at the turnaround on River Rd. with water and gatorade for us. He also said he would wait for me at the Ski Jumps, on the other end of River Rd. to restock me with water before I head into town. On the way back I stopped at the house we typically stay at on River Road to say Hi to our friends Dan & Wendy for a few minutes. I chatted with Dan for a bit and then continued on. I stepped up the pace a bit since I knew Todd was waiting for me.
LSD Run Comparisons by Temperature
The cooler air temps this day really made a huge difference in my run. I felt so good the whole time as opposed to the prior weeks run back home in hot & humid temps(see image above). My previous long runs were much slower and the courses were also much less difficult in terms of terrain. I can only hope for temps in the 60’s in Coeur d’Alene!
I made my way up into town, headed around the back of Mirror Lake and turned around at the Lake Placid Marina right before coming back into town near Saranac Ave. I was at around 16 miles when I got back to the OTC, so I decided to head up Bear Cub Rd, where I had done the brick run on Friday to get 20 in. I ended up finishing with only 19.3 but I didn’t feel like to doing filler runs just to get 20 in. Close enough! I was quite happy with the run at that point, so no point in continuing.
After some lunch, we headed into town to get a swim in at Mirror Lake. My friend John had told me to let him know when we would be swimming and he was going to meet me with his kayak. It was pretty nice having my own support crew. I stashed a water bottle on Johns’ boat and he took some pictures and video of me while I swam too.
Me getting ready for swim in a chilly Mirror Lake
The water was really cold! I was a little fearful of cramping up after just running 20 miles a couple hours before. My hands, feet and face were numb. I started out with a pretty good pace just to get some heat pumping. My plan was to swim 20 minutes out and then back again. By around 15 minutes I was starting to have enough. My toes were involuntarily curling up from the cold. I stopped at around 17 minutes, took a drink of water and chatted with John a bit and then headed back. Unfortunately, I forgot to stop my watch to get an accurate pace.
Cold swim in Mirror Lake
Thumbs up…open water swim in Mirror Lake
The wind really started to kick up on the way back and the waves were smashing into my right side. I took a mouthful of water and started choking a bit just like I did at Devilman a few weeks before. I eventually calmed down and restored my breathing again. I then started breathing only to the left for the rest of the swim back. I finished up with a mile swim, which was plenty considering how cold it was. It had to be at or below 50 degrees. When I reached the beach the rest of the people in the camp were already done swimming and they had started after me. Todd even said it was crazy cold and he bailed early too.
Sunday night I was pretty tired and just settled in early. I had a good dinner and then got a good nights sleep. We had planned to do a short bike ride early in the morning and then checkout by 9:30am. The forecast was for rain and I planned on skipping that if that was the case and get on the road early to avoid all the Memorial Day traffic.
I was the first one from our camp in the cafeteria in the morning, but Derek Fitzgerald had come in later and joined me. It worked out nice to get to chat with him one-on-one for a bit. He was telling me about his upcoming Tour de Cure ride across America which is starting on June 9th. He has a pretty amazing story which I would highly recommend you check out.
I then packed up after breakfast, said goodbye to my roomate Max and everyone I saw from the camp. I got to meet a lot of new triathletes from the are area while getting in some solid training. It was a really great experience and I would highly recommend it. Staying at the Olympic Training Center was very cool.
The ride home started out ok, but traffic got very heavy as I got past Lake George. Fortunately no major delays though. I stopped in New Paltz at the Taco Shack for a quick bean burrito along the way. It was crazy busy everywhere else.
Ok, back home with only two more build weeks to go! Thanks for reading!
Hey Folks…If you are a follower of this blog you know how much I love Lake Placid, NY. I know some of you do too. So we need your vote to make Lake Placid one of Outside magazine’s Best Outside Town 2015.